Weekly Olympic Weightlifting

Weightlifting W/C 20th May 2019

May 19, 2019

Session 1

 

Hang Snatch

 

3 @ 65% x2

2 @ 70%

2 @ 75%

2 @ 80%

1 @ 85% x2

Snatch Grip Push Press (BHN)

 

5 @ 50%

5 @ 55%

3 @ 60%

3 @ 65%

1 @ 70%

 

 

Plyo

 

Seated box jumps

 

 

 

 

Session 2


Weightlifting W/C 13th May 2019

May 14, 2019

Session 1

Clean + Clean + Jerk

 

2 @ 65%

2 @ 70%

1 @ 75%

1 @ 80%

1 @ 85%

1 @ 90%

Snatch grip DL with Pause at knee

 

5 @ 120% of SN x2

5 @ 130% of SN x3

 

Work up to weight!

Abs

 

If time allows

 

Session 2

 

Back Squat

 

8 @ 35%

5 @ 50%

5 @ 60%

5 @ 65%

3 @ 75%

3 @ 85%

1 @ 90% x3

 

Power Snatch + Snatch balance

 

After tired legs!

 

Work up


Weightlifting W/C 6th May 2019

May 5, 2019

Session 1

 

Snatch

 

3 @ 65%

3 @ 70%

3 @ 75%

2 @ 80%

2 @ 85%

1 @ 90%

1 @ 95%

 

No maxing out

 

RDL’s

 

5 @ 80% x4 sets

 

If Athlete is unsure, work up to a weight to hold for prescribed reps

 

Accessory work

Seated squats

If times allows

 

Session 2

 

Clean and Jerk

 

2 @ 70%

2 @ 75%

80% x2 sets


Weightlifting W/C 29th April 2019

April 28, 2019

Session 1

Power snatch +

Snatch + OHS

 

2 @ 65%

2 @ 70%

2 @ 75%

1 @ 80%

1 @ 85% x3

 

Snatch Pulls

 

3 @ 110% x 5

 

Box jumps

Depth jumps

 

Session 2

 

2 Cleans + power clean

 

60% x2 sets

65% x2 sets

70%       

75%

80%

 

85% + if hit all reps

 

Clean Deadlift –


Weightlifting W/C 22nd April 2019

April 21, 2019

Session 1

Snatch

 

Max out

 

Front squat

 

Heavy 3 x 5

 

Abs

 

If time allows

 

As no session on Monday (Easter) in SW Max out Snatch + CJ is on Wends or carried over to next week.

 

 

Session 2

 

Clean & jerk

 

Max out

Bent over rows

 

AHAFA


Weightlifting W/C 15th April 2019

April 14, 2019

Session 1

 

Power Clean & split jerk

 

3 @ 65% x2

2 @ 70%

2 @ 75%

1 @ 80%

1 @ 85% x2

Back Squat

 

 

3 @ 85% x5

 

No more! Save your legs!

Abs

 

If time allows

Session 2

 

Clean from low blocks

2 x 20kg blocks

3 @ 65% x2

3 @ 70%

2 @ 75%

2 @ 80%

1 @ 85%

1 @ 90% x3

Clean pulls

3 @ 95% x5

Good


Weightlifting W/C 8th April 2019

April 7, 2019

Session 1

Snatch balance

 

3 @ 65%

3 @ 70%

3 @ 75%

1 @ 80%

1 @ 85%

2 @ 80%

Bent over rows

 

AHAFA

 

12 x 4

Abs

 

30 crunches

20 Russian twists

10 sit ups

 

x4

Session 2

 

Power Snatch

 

3 @ 65% x2

3 @ 70%

2 @ 75%

2 @ 80%

1 @ 85% x2

Snatch pulls

 

3 @ 95% x5

Sotts press

Snatch grip

5 x 5


Weightlifting W/C 1st April 2019

March 31, 2019

Session 1

 

Snatch

 

3 @ 55%

3 @ 65%

2 @ 70%

2 @ 75%

2 @ 80%

1 @ 85%

1 @ 90% x2

Strict press

 

5 @ 45%

5 @ 50%

3 @ 55%

3 @ 60%

 

  • Based off push jerk/power jerk

Abs

 

If time allows

 

Session 2

Clean pull + Clean

 

2 @ 65%

2 @ 70%

1 @ 75%

1 @ 80%

1 @ 85% x3

Front Squats


Weightlifting W/C 25th March 2019

March 24, 2019

Session 1

 

Hang snatch

 

3 @ 65% x2

3 @ 70%

2 @ 75%

2 @ 80%

1 @ 85%

1 @ 90% 2

Power Clean

 

4 @ 65%

3 @ 70%

2 @ 75%

2 @ 80%

1 @ 85%

1 @ 90%

1 @ 95%

Sotts press

 

(Clean grip)

 

5 x 4 sets

 

Session 2

 

Power clean + Clean + Power Jerk + Split jerk

 

2 @ 65% x2

2 @ 70%

1 @ 75%

1 @ 80%

1 @ 8


Weightlifting W/C 18th March 2019

March 17, 2019

Session 1

 

Snatch from low blocks

 

2 x 20kg blocks

 

3 @ 65% x2

3 @ 70%

2 @ 75%

2 @ 80%

1 @ 85%

1 @ 90% x3

 

Snatch pulls from hang

 

3 @ 100% x3

3 @ 105 – 110% x2

 

Weighted box step ups

 

12 x 4

@ AHAFA

 

Session 2

 

Clean + Clean + Jerk + Clean + Jerk

 

1 @ 65% x2

1 @ 70% x2

1 @ 75%

1 @ 80%


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